OUT|F.I.I.T.

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – OUT | F.I.I.T.

Announcements

QOD

Warm-up

Warm-up (No Measure)

3 Times Through:

45 Sec On / 15 Sec Off

1. Jump Rope

2. Ring Rows

3. Air Squat

WOD

Every 5 Minutes for 30 Minutes

Complete A.. rest until the 5 minute mark.. etc

A: Metcon (Time)

1000/800m Row

B: Metcon (Time)

15 Burpees + 35 Wall Balls (20/14)

C: Metcon (Time)

35 DB Push Press (35/20) + 15 Ab Mat Situps
1 Dumbbell